As the number of Americans who are obese steadily rises, it is hard to ignore the simultaneous rise in the amount of soda being consumed. According to a study published in the November 2007 issue of "Obesity," the average American consumes about 50 gallons of soda and other sweetened beverages each year. That equates to approximately 8,030 tsp. of sugar, or 120,450 calories per year. It is no wonder a common recommendation for weight loss is to stop drinking sodas.
Step 1
Replace sodas with other beverages that contain few or no calories. Instead of a soda, reach for water with lemon, club soda with a splash of 100 fruit juice, or a diet beverage that uses an artificial sweetener in place of sugar. Sodas are full of calories, and excess calories results in excess pounds. One 20 oz. soda contains about 240 calories. As there are 3,500 calories in 1 lb., eliminating just one 20 oz. soda each day can result in a 1/2 lb. weight loss each week.
Step 2
Snack on whole foods rather than sodas. Eat a granola bar, an apple with peanut butter or a half bagel with cream cheese, which provides more nutrients than soda, and will help keep you fuller longer. In a study published in "The International Journal of Obesity and Related Metabolic Disorders" in 2000, Dr. DiMeglio showed that people who ate solid foods as snacks weighed less than those who snacked on sodas. So replace that 3 p.m. soda with a more nutritious and filling snack that requires chewing.
Step 3
Pay attention to portion size. If you decide you just have to have a regular soda to satisfy a craving, limit the size to 8 oz. This will result in a consumption of 100 calories rather than the 250 calories in a 20 oz. soda. Manufacturers are now producing sodas in an 8 oz. can, so stock the fridge with these rather than their 20 oz. counterparts. According to a study published in the April 2009 issue of "The New England Journal of Medicine," the average size of a soda has gone from 13.1 oz. to 19.9 oz. over the past few decades. This has resulted in a significant increase of calorie consumption by Americans each year.
References
- "The New England Journal of Medicine"; Ounces of Prevention--The Public Policy Case for Taxes on Sugared Beverages; KD Brown,TR Frieden ; Apr. 2009
- "Obesity"; Shifts in Patterns and Consumption of Beverages Between 1965 and 2002; KJ Duffey, BM Popkin; Nov. 2007
- "International Journal of Obesity and Related Metabolic Disorders"; Liquid vs. Solid Carbohydrates: Effects on Food Intake and Body Weight; DP DiMeglio et al; Jun. 2000
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